Diet and Fitness

Posts Tagged ‘carbohydrates’

Food is a strategic factor in the life of a competitive athlete. It plays an obvious role in improving performance, but it is invaded by energy and protein supplements to the effects not always controlled.

Meal Assembly
Feeding the athlete differs little from that of everyone. It should be composed especially better, eaten at the right time and in greater quantity, ensuring reconstruct losses of water and minerals through sweating.

Power Sports Foods

Carbohydrates are the fuel core muscles and should be absorbed in large quantities (pasta, potatoes) on a regular basis during training and a few hours before competitions (three or four hours before). Always prefer the sugars contained in the pasta and starches to sugars pastries and sugary drinks.

Protein is important for the renewal of muscle growth and iron intake, as well as lipids, which provide vitamins and fats needed for the proper functioning of the body.

Finally fruits and vegetables provide vitamins and minerals and their water intake and promote rehydration.
Yoghurt and other dairy products, daily absorbed also involved in the supply of protein and calcium needed for bone and muscle contraction.

Diet
If the diet of an individual who has a normal activity, is approximately 2000 kilocalories (kcal), it can be significantly increased in the great sport, because of the enormous energy consumption required in some effort. A stage of Tour de France may require a diet of about 10 000 kcal, due to the intensity and duration of the event.

For all athletes, it is important to have a balanced diet, suited to the effort, focusing on natural foods and easy to digest. Avoid meats such as sauces and fried foods that may be responsible for cons-performance during training and tests.

Water
Hydration of the sportsman is fundamental, and often obeys modes. For example, in the years 1950-60, it was recommended in the marathon to not drink during the race, but now we must drink several liters of water. It is estimated that the loss of 1% of body weight in water leads to a decrease of 10% of athletic performance. The drink is so important and its volume must be adapted to stress, climate and the duration of the effort.

The important thing is to drink regularly in small quantities, without waiting for the sensation of thirst or fatigue.

Supplements
Nutritional supplements are the subject of constant controversy. A few years ago, the fashion was to supplement carnitine, sensible increase muscle mass. Now it is creatine, which is known about the long-term effects, even if it has a significant effect on muscle performance of short duration, the type of sprint. Creatine (instead of carnitine) is not prohibited and is not considered a doping product.

Energy drinks are rich in minerals, salts and vitamins are of interest to reconstruct metabolic control during exercise, but some of these drinks are fortified with amino acids such as taurine, whose effects are not all known, and which are banned in some countries like France.

The diet in pregnancy is very important for good health of mother and baby.

The diet should be balanced and healthy should contain all the nutrients: carbohydrates, proteins, fats and vitamins and minerals. An adequate diet plus moderate physical activity during pregnancy encourage a healthy pregnancy.

The diet will be based on the stage of pregnancy as the needs of some nutrients vary. It is advisable to consult a gynecologist to take a supplement of folic acid and vitamins during early pregnancy.

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Knowing how to combine food is the ideal recipe for losing those kilos we abound without going hungry, even when completely filled. The glycemic diet will help you discover which foods stimulate fat burning.
Diets seems to run counter to keep your stomach full. However, you’ll be pleasantly surprised how much food you can eat when you consider that some foods help to consume the fat they provide. In short: you can lose weight while eating.

Dr. David Jainkins, professor of Nutritional Sciences at the University of Toronto, was the one who developed the theory of glycemic index of foods. Later researchers were defining and adjusting the best to become what it is today. Read the rest of this entry »

Although carbohydrates increase the level of sugar in the blood, but remove them from your diet is not necessarily the right answer, for many reasons. The trick is to control the types of carbohydrates you eat and know how much you can eat. You will definitely increase your intake of whole grains (which contain carbohydrates), not only for their fiber, but also for their antioxidants, vitamins and minerals.

1) Choose cereals with at least 5 grams of fiber per serving
Among other advantages, the fibers can feel to have a full belly. So you can take all morning with just a little snack, but it is not mandatory, before lunch.

The fibers come from grains are also associated with a reduction of inflammation in women with type 2 diabetes. This is important because experts believe that inflammation plays a major role in diabetes and in the development of heart disease. A study of physicians found that those who ate whole-grain cereal every day were 28% less likely to have heart failure for more than 24 years.

2) Buy traditional oats instead of instant cereal packets
If you hesitate between oatmeal and cold cereals, choose oatmeal. They have fewer calories than most cold cereals and, unlike most cold cereals, oats are rich in soluble fiber stabilizing sugar.

The oats are rich in soluble fiber and fewer calories than cold cereal

In fact, studies have shown that eating a cup of oatmeal five or six times a week may reduce the risk of contracting type 2 diabetes by 39%. The oatmeal also contribute to lower cholesterol. But watch out for instant packets for breakfast, they usually contain added sugar, not to mention sodium (which can increase blood pressure). Oatmeal apple-flavored instant of a packet containing 229 milligrams of sodium. A cup of oatmeal brings only 3 milligrams sodium and warm and tender texture continues to seduce.

3) Choose bread with the word “whole” in the first ingredient
Watch the color of bread will do you no if that’s really the whole grain. You must read the ingredient list. The breads that list “enriched wheat flour” as the main ingredient has been stripped of most of their nutrients (in fact, about 11 vitamins and minerals are lost in the enrichment process). Breads that are enriched also contain added sugar and fat.

To better understand what a balanced diet, start with the word “diet” for short. Power is defined as the food consumed by a human being or group of human beings, considered (s) as a whole, as opposed to sub-division of foods into proteins, carbohydrates, lipids or individual items as meat, fruits, vegetables, etc.

Food is necessary to produce energy to keep body heat in order to work, and to provide essential substances (such as proteins, minerals, vitamins, etc..) That are important for growth, tissue repair and reproduction, etc. The proteins, in combination with minerals, are the main source of materials needed to repair and ensure the healthy growth of the body.

Vitamins are needed to assist various physical and chemical mechanisms that make up the life of body cells (about 17 vitamins are deemed necessary in this task, although the action of some of them are still unclear). The water, brought the body with food, does not just entering the body fluid composition, but is also an essential part of body cells. Water can also help detoxify the body.

Oxygen is necessary to convert ingested food into energy. The human body is similar to the internal combustion engine in which gasoline between before being mixed with oxygen and to be converted into energy and heat production. The chemical potential energy contained in food is converted, with the aid of oxygen, heat. Body temperature is maintained at a constant level and any excess heat is relieved through the mechanism of regulation of body heat that operates primarily through the skin.

The energy value of food is expressed in terms of the amount of heat they produce combustion. In scientific work in general, heat is measured in calories, one calorie is the amount of heat required to raise one gram of water one degree Celsius. However, considering the energy value of foods, it is more common to operate a 1000 times greater, the “large calorie” or “kilogram calorie” (commonly known as Cal or kcal / kg, although in daily use Everyone uses the word “calorie” to mean the same thing).

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Adopt a balanced diet does not mean you have to eat absolutely everything perfectly equal amounts (which would not be possible to do anyway). This is not so difficult to follow a balanced diet and healthy as many people might think.

Indeed, balanced diet means especially that we must eat healthy foods as a priority and are beneficial to health (including those who are full of vitamins and minerals), while reducing consumption (quantity) of food less healthy (without refrain from eating, eat them from time to time is possible).

Your body takes all these various food nutrients: protein, fat, carbohydrates, vitamins, minerals (calcium, iron magnesium, etc..), Essential amino acids, essential fatty acids (eg omega-3), trace elements (pure mineral elements necessary for the life of your body but must be consumed in very small quantities), dietary fiber, water, etc..

All these nutrients are used to ensure proper functioning of the organs of your body, to enable physical activity to produce breast milk, to allow the growth of the child, etc.. But no food in this world can bring all these nutrients alone. Where the point of eating a variety of foods and follow a balanced diet to give your body everything it needs.

A balanced diet should include good fats in small portions. You must indeed have some fat to help your body to function well. Among the good fats, eat primarily monounsaturated fats and polyunsaturated fats. Foods that contain these good fats, which help you achieve a balanced diet, for example, are peanut butter, nuts, seeds, olive oil, canola oil, etc.. Eat the least of trans fats and saturated fats that are unhealthy.

Everyone should eat at least 3-5 servings of vegetables daily. Vegetables are filled with all kinds of vitamins, phytochemicals and antioxidants. In your diet, be sure to include fresh vegetables like fresh carrots, green beans, squash, broccoli, sweet potatoes, peas (snow peas). Sweet potatoes are loaded with more vitamins, minerals and antioxidants that you could imagine. Eating a healthy salad made of fresh vegetables once a day is a good idea to contribute to a balanced diet.

The Pasta Diet meant to lose weight at the time we put some order in our meals and expand a little more our diet. Nearly all diets remove the dough to lose weight but you might help if others do not.

What is the diet of pasta

The diet of pasta is ideal for those who observe that when deleted pasta and other carbohydrates such as rice and even thinner not fatter. It’s funny how every body is different and therefore there is no absolute truth in diet or magic diet. You should go observing how your body reacts to each change and always with common sense, try to find dietary patterns or diet that makes us feel better.
Example of a menu of the diet of pasta Read the rest of this entry »

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